Mallard Crossfit – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Row (30-seconds Moderate/30-seconds Slow)
-into-
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 Times through
* Focus on footwork and finishing the pull
2. Workout Prep
3 sets;
100m Row (build in pace)
2 Clean and Jerks (build to opening weight)
Workout
“I smashed you. Baby Arms.” (Time)
Freedom (RX’d)
In 15:00
2000/1750m Row
-in the remaining time, build to Heavy Single Clean and Jerk
Independence
In 15:00
1750/1500m Row
-in the remaining time, build to Heavy Single Clean and Jerk
Liberty
In 15:00
1500/1300m Row
-in the remaining time, build up in clean and jerks
Target time: 7-9 minutes
Time cap: 9 minutes
Clean and Jerk
Record Heavy Single Clean and Jerk
Strength Accessory
Mayhem Mini-Pump – Leg day (Checkmark)
4 Rounds
10 DB Good Mornings @ moderate weight – maintain quality RPE 7
8 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality RPE 7
10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
